All the suffering that goes on inside our minds is not reality, says Byron Katie. It’s just a story we torture ourselves with. She has a simple, completely replicable system for freeing ourselves of the thoughts that make us suffer. “All war begins on paper,” she explains. You write down your stressful thoughts, and then ask yourself the following four questions:

Question 1: Is it true?
This question can change your life. Be still and ask yourself if the thought you wrote down is true.

Question 2: Can you absolutely know it’s true?
This is another opportunity to open your mind and to go deeper into the unknown, to find the answers that live beneath what you think you already know.

Question 3: How do you react—what happens to your mindset, to your actions—when you believe that thought?
With this question, you begin to notice internal cause and effect. You can see that when you believe the thought, there is a disturbance that can range from mild discomfort to fear, panic or complacency. What do you feel? How do you treat the person (or the situation) you’ve written about, how do you treat yourself, when you believe that thought? Make a list, and be specific.

Question 4: Who would you be without the thought?
Imagine yourself in the presence of that person (or in that situation), without believing the thought. How would your life be different if you didn’t have the ability to even think the stressful thought? How would you feel? Which do you prefer—life with or without the thought? Which feels kinder, more peaceful, more like your true self?

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